Cable Front Raise
The cable keeps pulling at the bottom of every rep, so the front delt never gets the free rest a dumbbell hands it at the hips.
How to do Cable Front Raise
- Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
- Keep your back straight and your core engaged.
- Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
- Continue lifting until your arms are parallel to the floor.
- Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions.
Cable Front Raise Sets and Reps by Goal
Strength
3-4 sets of 8-10 reps with 90 seconds rest. The front delt already gets heavy loading from pressing, so this stays an accessory.
Hypertrophy
3-4 sets of 12-15 reps with 60 seconds rest and a 2-second lower, letting the handle travel behind the thigh at the bottom.
Endurance
3 sets of 20 reps at a light setting with 30-45 seconds rest, never letting the stack touch down between reps.
Common Cable Front Raise Mistakes
Swinging the hips forward to launch the handle, which the standing setup makes very easy to get away with.
Stand one step in front of the pulley with a slight knee bend and the ribs pulled down. Only the arm should move.
Raising well above shoulder height and shrugging at the top of the rep.
Stop the raise once the arm is parallel to the floor and keep the shoulder blade pinned down throughout.
Standing too close to the pulley, so there is no tension until the arm is already halfway up.
Step forward until the cable is taut with the arm hanging, so the delt is loaded from the very first inch of the rep.
Easier and Harder Than Cable Front Raise
Swap Cable Front Raise For
Cable Front Raise — Frequently Asked Questions
How do you do the Cable Front Raise?
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Keep your back straight and your core engaged. Raise the cable handle in front of you, keeping your arms straight and your palms facing down. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Front Raise work?
The Cable Front Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Front Raise should I do?
For muscle growth: 3-4 sets of 12-15 reps with 60 seconds rest and a 2-second lower, letting the handle travel behind the thigh at the bottom. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Front Raise good for beginners?
Yes. The Cable Front Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Front Raise?
Try the Dumbbell One Arm Shoulder Press, Kettlebell Alternating Press or the Barbell Standing Close Grip Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
